0041: Volume Training

Often referred to In strength coaching circles as the "ten sets method". Its origins come from the mid 70's where Germanys' national weightlifting coach,Rolf Feser, used it as a great way for his athletes to pack on lean mass during the off season.

How does it work?

The program works because it targets a group of motor units, exposing them to an extensive volume of repeated efforts. The body adapts to the extraordinary stress by hypertrophying the targeted fibres. I can say from experience, that to say this program adds muscle fast is an understatement.

Where to start?

This type of training isn't rocket science, however, I do recommend having a stop-watch handy, as you want to stick to the timing as strictly as possible.

Pick an exercise (eg: squat), load around 60% of your 1RM, you're going to be performing 10 sets, so don't worry if the weight feels a little light on the first few sets.

Ok, let's do it!

Pick a good playlist, because you're in for a grind.

10 sets, 10 reps with a 60 second break between each set..GO!

Check out our Spotify account for a good playlist to get you through them sets.

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